After you select and buy a stability ball, you will have to inflate it. Use a hand or electric air pump to inflate the ball. The amount of air you put into the ball will depend on the size of the ball and the size ball will depend on your height.
Sizes And Height
Select the size of your stability ball based on your height. The American Council on Exercise, a nonprofit fitness organization, recommends a 45 cm, or 17.7-inch, ball if you are between 4 feet, 6 inches and 5 feet tall. Try a 55 cm, or 21.6-inch, ball if you are between 5 feet, 1 inch and 5 feet, 7 inches tall and try a 65 cm, or a 25.6-inch, ball if you are between 5 feet, 8 inches and 6 feet, 2 inches tall. If you are 6 feet, 2 inches tall, use a 75 cm, or 29.5-inch, ball.
Considerations
The fitness industry does not have a universal standard for stability ball size recommendations, although the ball sizes are consistent across brands. Other fitness organizations and stability ball manufacturers post size charts that are different from the ACE guidelines. SPRI, a ball manufacturer, recommends a 25.6-inch ball if you are 6 feet, 3 inches tall. If you can, try out different ball sizes at a gym or fitness center. When you sit on the ball with your feet flat on the floor, your thighs should be parallel to the ground.
How to Inflate
The size of a stability ball refers to the diameter of the inflated ball. Once you've selected a stability ball size, you know how far to inflate it. Make a mark on a wall at a height equal to the size of the ball. For example, if you buy a 21.6-inch ball, make a mark 21.6 inches up from the floor. Inflate the ball until the top of the ball is level with this mark.
Considerations
You can adjust the size of your stability ball slightly for different exercises and situations. ACE notes that a firmer ball makes most exercises more difficult and a softer ball makes most exercises less difficult. You can add or remove air from the ball to adjust the firmness. However, don't add or subtract large amounts that result in a severely over- or under-inflated ball.
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